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Posts Tagged ‘healthy lifestyle’

Tired of feeling like the path to health and wellness is a long, drawn out path? Then start small! Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

Don’t be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.

Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

From overeating to watching too much TV, there’s really only one way to break a bad habit – make a plan! Unfortunately what may work for one person, may not work for another. So here are some ways to break some of the most popular bad habits. Hopefully it works for you!

Watching too much TV. – Studies show that people watch an average of 4 hours of television each day and these studies also show that excessive T.V. watching can be linked to developing Type 2 diabetes and heart disease. Here are some ways to avoid watching too much TV: only watch when there is something specific you want to see, do chores during commercials, make a list of things you need to accomplish before sitting down to watch TV, and create a TV-watching plan and stick to it.

Drinking too much alcohol. – Tired of being hung over and sluggish? Then you should do everything you can to cut back on drinking too much alcohol. To cut back try these tips: drink one glass of water for every alcoholic drink you have, drink only when you are having a meal, or try drinking something that looks like an alcoholic drink, like rootbeer or a drink with a slice of fruit in it.

Smoking. – While this may be one of the hardest habits to break, it’s still possible as many, many people do it every year. The best plan is to talk things over with your doctor because they can offer the best cessation treatment for you. But some other approaches that you may consider include: hypnotherapy, exercise or electronic cigarettes.

Overeating. – No matter how hard you try to cut calories, it still seems like sometimes the cravings are still there. Experts say that sometimes it is best to give into those cravings. When people do give into their cravings every once in awhile they have a better chance of losing weight and keeping it off, than those who ignore their cravings and avoid certain foods. Experts also advise that if you can avoid nighttime eating that you will be well on your way to prevent overeating as well.

What Successful People Do on Mondays

You have seen all of the memes on social media that wage war on a “case of the Mondays” and declare that it is the worst day of the week. But, did you know that Monday is actually the most critical day of the entire work week?

Experts say that because you took a two-day break from the trials and tribulations of your work week, Monday is your chance to make the entire week a memorable one.

Not everyone hates Mondays, though. Many of the world’s most influential and successful people welcome Monday’s with open arms and look forward to starting their week anew.

If you are looking to make your work week a more profitable one, starting with Monday, then follow what many successful leaders do:

Wake up early.

Exercise

Eat a healthy breakfast.

Arrive at work early.

Clear your desk and desktop.

Carve out time for unexpected projects and tasks.

Greet your team and boss.

Update your to-do list and weekly goals.

Visualize the success of the week.

Screen emails for urgent requests.

Tackle the tough challenges first.

Make an extra effort to smile.

Add a “blanket of humanity” to your emails. (Reread them for friendliness and clarity before you send them.)

There a number of popular weight training exercises that most people know about. The most common of these are the bicep curl, the shoulder press and the lunge lift – the ones that are usually seen in movie montages where the main character is getting “buff” and the ones performed in a gym by people seeking to gain a little muscle mass.

While these will help you reach your goal of increasing your strength and toning your muscles, there are other, alternative weight training exercises that can accomplish the same thing.

Upper Body Strengthening Exercises

If you want to gain arm strength, consider doing some shoulder and triceps exercises along with the usual bicep curls. Some of these do not even require extra weights – they use the weight of your body as the resistance that the weights provide. To gain strength and definition in your shoulder area, do an exercise that works the deltoid muscles in your upper back and shoulders.

Sit in a chair with a resistance band around your feet. Hold the ends of the band in your hands. Lift your arms straight up, while keeping your back straight. Do several reps of this each time that you work out.

Another great exercise for arm strength is the triceps lift. To do this exercise, place two chairs next to each other and stand between them with the backs of each chair facing you. Put your hands on the top of the backs and do a push up like maneuver so that you are leaning on the chairs with your toes on the floor behind you. Hold the position for as long as you can before relaxing and completing it again.

Body Weight Training Exercises

To work out other parts of your body, try some calf raises and deep knee bends – without the weights in your hands – simply use your body as the weight. To do calf raises, stand near the wall with your hands on the windowsill for balance. Point your toe to the floor and, one leg at a time, lift your heel in the air while contracting your calf muscle. Repeat several times before moving on to the other leg. A few repetitions of this will add definition and strength to your leg muscles, most specifically, your calf muscle.

A deep knee bend should be completed while standing near the wall as well, as it will help you keep your balance. Stand perpendicular to the wall with one hand touching it. Keep your feet should length apart, and bend at the knees while keeping your upper body straight. When your upper legs are parallel to the floor, you have bent down far enough.

Slowly lift yourself back up, using only your legs muscles to do so. Repeat several times. This exercise works multiple muscle grounds, including the hamstrings, quadriceps, calf muscles, hip flexors and gluteal muscles.

In order to gain both muscle strength and definition, consider doing alternative exercises like these along with the standard weight lifting movements. You will find yourself getting stronger and more flexible more quickly, and you will not be stuck working the same muscles over and over again each time.

Ever wondered why some people have a longer life expectancy? It has often been said that we are what we eat. And if we took a closer look at the diets of countries that have the longest life expectancy then it would be no surprise that their diets have the healthiest mix of foods prepared over their table. The Japanese in particular have diets that are rich with fish and vegetables. So what makes it standout from most of today’s modern diet and what are the benefits of taking fish oil?

Fish takes a centerpiece when we talk about Japanese diets. Its cuisine is characterized by fish often prepared raw combined with fruits and vegetables. One nutrient that is found in great amounts in fish particularly fish fat is Omega 3. This could not be found in fats found in animal meat making it special to fish fat.

Unlike many of the body’s much needed nutrients which are produced by breaking down food, Omega 3 is an essential fatty acid that could only be taken directly from its source. Good sources of these fatty acids include cold water fishes like salmon, herring and calamari. It could also be found in plant based sources like flaxseed.

Omega 3 fatty acids can be categorized into three types; EPA, DHA and ALA. Fish fat and calamari or squid oil contain EPA and DHA while plant based sources have ALA. Those contained in plant sources however (ALA), needs to be converted to EPA and DLA before being used by the body.

Omega 3 could be found in great amounts in fish fat. It is also referred to as polyunsaturated or essential fatty acids. Omega 3 or “good fat” helps clear clogged arteries and reduces the risks for cardiovascular diseases. This is the exact opposite the action of meat fat which is one of the main culprits in strokes or heart attacks.

The benefits of Omega 3 go beyond keeping our hearts healthy. It is also a vital building block for cell walls. It helps regulate the flow of nutrients to and from the cell and helps send signals to the brain. Omega 3 is essential for keeping our body’s basic unit (cells) healthy and functioning at its optimum.

Omega 3 is required for normal brain development. Pregnant women are strongly advised to take their recommended dietary allowance of Omega 3 to ensure normal brain development. This is also important during their growing years for optimum brain growth.

Omega 3 also plays a role in the production of hormones. It is responsible for regulating the production of eicosanoids. This aids in the body’s normal immune functioning by reducing inflammation. It reduces blood clotting and promotes the dilation of blood vessels. Omega 3 could also decrease the gravity of strokes and heart attacks by reducing blood clots.

A healthy diet means eating the right type and amount of nutrients. But many of us fail to follow a healthy diet because of the lack of food choices. Varying your choice of foods

The best way to get the most out of eating fish based diets is to have variety. You could have the recommended daily amounts of Omega 3 by eating cold water fish or squid oils. Omega 3 fatty acids could be sourced from a variety of food. These include cold fish, prawns and squid oils which are rich in DHA and EPA. ALA, the third type of Omega 3 fatty acid could be taken from vegetable oils and nuts. Plant sources for ALA include soy bean, flax seed, canola and olive oil.

Our bodies have a natural attraction to things: beautiful scenery, the fragrant scent of flowers, a gorgeous face and body. But more often than not, people will have an attraction of food. Individuals may have varied appetites, but in common they would have an attraction to sweet food.

Our sweet cravings can be attributed to the presence of sugar and other carbohydrates, which stimulates the release of serotonin, the brain chemical that gives the feeling of satisfaction. However, when it’s overdone, it can lead to unsatisfying results. Excessive sugar intake can convert into fat which can add weight to your body.

So, how do you reduce your cravings for sugar and other foods that can make you fat? How can you keep yourself slim and healthy? Check out these natural and safe ways to help you curb your appetite.

1) Know what triggers your appetite. Is it your stress at work or school? Is it because you’re too happy or too sad? Is it because you get a trigger from a particular kind of food? If you are able to know what triggers your cravings, you are more than ready to take the next step.

2) Don’t give in to your cravings! If you feel a certain kind of food is triggering your appetite, and eating them makes you feel bad, throw them away.

3) Eat some nuts! Healthy nuts like peanuts, almonds, pecans and cashews can be a great snack in between meals. Nuts were shown to reduce the feeling of hunger, but it takes in effect after an hour, so watch how much nuts you have eaten.

4) Reach around for fruits. Fruits like apples, oranges, pineapples and grapes not only have natural sugars on them, but you can also get fiber and nutrients from them. Try to bring fresh fruits instead of the sugary stuff.

5) Have soup on your every meal. Studies from the Pennsylvania State University have shown a bowl of chicken soup served before lunch significantly makes one feel fuller. These can help them consume 100 calories less than having only eaten the main course. Choose broth-based soups over cream-based soups. You may add chunks of vegetables, bits of meats or noodles into the soup to make you feel fuller longer.

6) Do a walk when the sugar rush hits you. When a craving for sweets has hit you, do yourself a favor to walk around the place to let the thought not get into your mind. It also helps you stimulate your body for a little exercise. You can also do breathing and stretching exercises that promote relaxation so you don’t get anxious for not satisfying your sweet cravings.

7) Quench your appetite with coffee. The caffeine in coffee doesn’t only perk you up, but can also save calories by stimulating your appetite. Just reduce the amount of cream and sugar on it, or simply go have a cup of black brewed coffee.

8) Have regular oral hygiene. Brush your teeth, and rinse with mouthwash. It keeps you less thinking of ruining your minty fresh breath.

9) Get a kick of fiber with oatmeal! Oatmeal, with its filling thick texture, is rich in beta-glucan, a kind of soluble dietary fiber that helps flush out excesses from your digestive tract. Soluble fiber also lowers cholesterol levels for a healthy heart.

10) As always, don’t forget to live an active lifestyle to keep your energy levels up.

Traditional Chinese medicine has long used herbs and other types of natural treatments for maintaining the body’s optimum health. Most of these treatments have even reached mainstream medicine with alternative treatments such as acupuncture being accepted by medical practitioners. Chinese herbs play a large role in traditional Chinese medicine. Below are some of the commonly used Chinese herbs and their benefits.

Ginseng (renshen)

One of the most popular Asian herbs in use today, ginseng has long been used as n integral part of different herbal treatments in traditional Chinese medicine. It has also been regarded as an effective way of treating and preventing many diseases. Benefits of ginseng include stress reduction, improved memory, and it could also be used as an aphrodisiac.

Some of the benefits of using ginseng includes improved stamina, strengthens the immune system and promotes better respiration in patients. People who are susceptible to infections such as respiratory diseases may use this to compensate for diminished immune functions and weaker bodies. Ginseng addresses this need by boosting immune functions and promoting oxygen absorption in the lungs.

Ginseng can be prepared in a variety of ways, but is best taken raw. Rinse and thoroughly cleanse the ginseng, slice a piece of a fresh or dried ginseng and ingest it orally just like fresh fruits or vegetables. Cooking or boiling may damage some of the compounds contained in ginseng so careful preparation should be done not to overcook the ginseng.

Ginseng is normally served as tea; it may be taken alone or in combination with other herbs. Today, the herb comes in different form such as tablets, capsules and powder. Dosage may depend on the type of treatment it is designed for and taking in large amounts may lead to certain side effects. Known side effects of ginseng intake are nervousness and hormonal imbalances in women. Recommended dosage for ginseng intake is 0.5 to 3 grams daily.

Rhubarb (dahuang)

The root was one of the first Chinese herbs adopted in the West. It has been widely used as a laxative and other benefits include treatment of jaundice, diarrhea, ulcers, menstrual disorders and burns. Largely regarded as a Dietetic, the herb is mainly used for relieving symptoms of digestive conditions.

Uses of rhubarb includes pain relief, reduced autoimmune functions, improved blood circulation and decreased chance of acquiring digestive infections. Cooking time plays a great role in the herbs preparation. Cooking the herb for more than the prescribed time decreases its laxative properties but other medical benefits are maintained. Normal intake consists of taking 0.5 to 3 grams daily. Although the herb is widely used as a way of treating symptoms of digestive disorders, rhubarb should not be taken by patients suffering from irritable bowel conditions as they lead to uncontrolled diarrhea and abdominal cramping.

Salvia (danshen)

Derived from the red roots of the Chinese sage plant, salvia has been used for centuries as a treatment for tissue injuries. Salvia is currently being studied as a treatment for traumatic injury, chronic inflammation, post-stroke syndrome and infections caused by some degenerative diseases.

This herb has played an important role as a domestic herbal remedy treatment, providing relief for common symptoms in digestive disorders. It is also used as an antiseptic gargle and can heal sore throats and mouth sores. Salvia is also effective in relieving tooth pain when gargled.

Medical properties of the herb which make them useful in relieving symptoms are its antiseptic, antispasmodic, astringent, carminative, stimulant, and vasodilator properties. Popular medical applications of the herb include management of excessive lactation, excessive salivation, and menopausal problems.

The use of salvia in the treatment of TB symptoms is also well documented. Salvia has been used in the management of common TB symptoms such as night sweats and profuse perspiration. Other medical applications include treatment of some female sterility problems.

Patients suffering from Cardio Vascular diseases may also benefit from the use of salvia. The herb is known for improving blood circulation. Other benefits resulting from the use of this herb are lower blood pressures, reduce cholesterol levels and improved liver functioning.

However, the use of salvia in pregnant women is discouraged. Use of sage in pregnant women may result to miscarriage or abnormalities. It may be used alone or in combination with other herbs to produce desired effects. Recommended consumption is tagged at 1 to 20 grams per day, with special consideration as overdose may result to adverse side effects to the patient.

Rei Shi (Ganooderma lucidum)

The use of mushrooms in Chinese medicine has been practiced for centuries. These are often used in combination with other herbs to provide symptoms and even cures for simple diseases. Rei Shi mushrooms are the most widely used medicinal mushrooms in Chinese medicine.

Rei Shi mushrooms are rich in antioxidants and polysaccharides. They help improve immune functions and facilitate the elimination of cancer causing free radicals. Herbs are often used in relieving fatigue and improving general health conditions.

When given the chance to choose their own meals, many children would opt for foods that don’t necessarily make a complete meal with all of the vitamins and nutrients that they need.

That’s why as parents we need to make sure that they are getting all of these important vitamins when we are choosing their daily meals.

Besides giving your child a daily multi-vitamin keep these tips in mind when label reading to make sure that they are getting all that they need from their food:

• Calcium: Getting enough calcium is important to everyone, especially children. That’s why children require at least 800 mg of calcium for children ages 4 to 8, and at least 1,300 mg of calcium for children 9 and older.

• Iron: Many multi-vitamins do not contain iron, so be sure to supplement your child’s meals with iron-rich foods to be sure they get the recommended 10 mg of iron a day.

• Folic Acid: Important for so many reasons, including the production of red blood cells and healthy skin, hair and gums, a typical child’s dose of folic acid is 75 to 150 mcg daily.

• Vitamin D: Children’s growing bones require plenty of Vitamin D, so many pediatricians recommend that children take a supplement with 800 to 1,000 IU of Vitamin D daily.

• Vitamin A: Vitamin A is also important for a growing child’s body, but too much Vitamin A can also be toxic, therefore many pediatricians suggest increasing your child’s beta carotene intake, which is converted into Vitamin A in the body.

While these are just some of the main vitamins that your school-aged child needs on a daily basis, be sure to check with your own pediatrician to see what vitamins and minerals they suggest specifically for your child.

Make sure that your child is eating balanced meals and taking a daily multi-vitamin and your child will be well on their way to healthy lifestyle.

When given the chance to choose their own meals, many children would opt for foods such as mac & cheese and chicken nuggets, food that don’t necessarily make a complete meal with all of the vitamins and nutrients that they need. That’s why as parents we need to make sure that they are getting all of these important vitamins when choosing their daily meals.

According to KeepKidsHealthy.com, it’s important to check with your pediatrician to see if they recommend your child take an age appropriate multivitamin. An estimated 25 to 50% of children in the United States take a multivitamin, although this is generally not necessary for most children with an average diet. It is usually better to try and reach daily requirements by providing a well-balanced diet. Consuming a diet with the minimum number of servings suggested by the Food Guide Pyramid will provide most children with the recommended daily allowances of most vitamins and minerals. You can check out the Food Guide Pyramid for Kids at Mypyramid.gov.

Also try to keep these tips in mind when label reading to make sure that they are getting all that they need from their food:

• Calcium: Getting enough calcium is important to everyone, especially children. That’s why children require at least 800 mg of calcium for children ages 4 to 8, and at least 1,300 mg of calcium for children 9 and older.

• Iron: Many multivitamins do not contain iron, so be sure to supplement your child’s meals with iron-rich foods to be sure they get the recommended 10 mg of iron a day.

• Folic Acid: Important for so many reasons, including the production of red blood cells and healthy skin, hair and gums. A typical child’s dose of folic acid is 75 to 150 mcg daily.

• Vitamin D: Children’s growing bones require plenty of Vitamin D; so many pediatricians recommend that children take a supplement with 800 to 1,000 IU of Vitamin D daily.

• Vitamin A: Vitamin A is also important for a growing child’s body, but too much Vitamin A can also be toxic, therefore many pediatricians suggest increasing your child’s beta carotene intake, which is converted into Vitamin A in the body.

While these are just some of the main vitamins that your school-aged child needs on a daily basis, be sure to check with your own pediatrician to see what vitamins and minerals they suggest specifically for your child.

Make sure that your child is eating balanced meals with the proper doses of vitamins and minerals and your child will be well on their way to a healthy lifestyle.

New Year’s resolution time has come and gone and if your resolution was to maintain your health and eat better in 2010, then the following foods and drinks should be high on your grocery list.

Grains- Dieticians suggest that you increase your intake of oats, barley and rye in 2010. For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too. The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes. Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.

Salmon and other oily fish- If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish – such as, mackerel, sardines, herring, fresh tuna, trout and anchovies. Oily fish are some of the only food sources of vitamin D. These fish are also good for curbing cardiovascular disease. The American Heart Association recommends eating two servings of oily fish per week, but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system.

Soy- If 2010 is your year to help reduce your risk of cancer, then soy may be your answer. Research has shown that soy can ward off certain cancers as well as have an impact on your heart. According to ABC News soy can also help breast cancer survivors.

A new study published in December of 2009 suggests that breast cancer survivors may benefit from eating moderate amounts of soy products. Soy foods are rich in compounds called isoflavones, a major group of plant-derived phytoestrogens possessing both estrogen-like and anti-estrogen actions. Researchers found that a higher intake of soy food, up to 11 grams daily, was associated with a lower risk of death or recurrence of breast cancer during follow up.

The Food and Drug Administration also states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels. To add soy to your diet, you can find it in soy burgers, tofu and soy milk.

Red Wine- While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart. These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink.

As found on MSNBC.com thanks to its alcohol content and non-alcoholic phytochemicals, wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders such as Alzheimer’s and Parkinson’s Disease.

However, the amount of wine you drink matters tremendously. If you drink more than what’s recommended, your health benefits are lost and health risks actually go up. Men should consume no more than two drinks per day and women no more than one drink per day, with a drink defined as a 5-ounce glass of red or white wine, 12 ounces or 1 bottle of regular beer or 1.5 ounces of 80-proof distilled spirits.

Remember, when adding or making substitutions to your diet moderation is essential. Anything that is good for you can easily become bad for you if consumed excessively. But by following these guidelines and including these healthy food and drink choices into your diet you could be well on your way to a healthier and slimmer lifestyle.